CrossFit and Personal Training

• 7 way Hips
• Monster Walk
  • Forwards/ Backwards
  • Both sides
• 20 Glute Bridges (with band)
• 20 Air squats(with band)

• Back Squat: 3 sets of 3 reps at 83% or 1rm (rep out on 3rd set)

c) STRENGTH 2:

• Strict Press: 3 sets of 3 reps at 83% of 1rm (rep out on 3rd set)

“Nancy”

5 rounds for time:

• 400 Meter run
• 15 Overhead Squats (95/65)

Rx+: Naughty Nancy

4 Rounds for time:

• 600 meter run
• 25 Overhead squats (140/95)